Self-Care for Caregivers: How Meditation and Yoga Can Help Relieve Stress and Improve Health on Vancouver Island

Self-Care for Caregivers: How Meditation and Yoga Can Help Relieve Stress and Improve Health on Vancouver Island

by | Apr 9, 2019 | Yoga

Caregivers, meditation caregivers, yoga caregivers, self-care caregivers, wellness caregiversAs a caregiver, it can be challenging to find time for self-care, especially when you’re busy taking care of an aging family member. However, taking care of yourself is essential, both for your own health and well-being and for your ability to care for your loved one.

One effective way to take care of yourself is through meditation. Meditation is a practice that helps you settle your mind and reduce stress and negative thinking. When you practice meditation regularly, you can learn to cope with challenging situations more effectively, and you may also reduce your risk of disease in the future.

You don’t need a lot of time to meditate, either. Even just five minutes can make a difference. If you’re new to meditation, try some beginner meditations, and if you have a little more time, you can try guided meditations.

Meditation is also beneficial for seniors, as it can help them cope with chronic illness by easing stress, depression, and pain. It may even help with sleep and digestion.

Another way to take care of yourself is through yoga. Yoga is a practice that combines physical activity with physical restoration. It helps build strength and flexibility, and it can also help you relax your muscles to relieve physical discomfort.

If you’re new to yoga, try a beginner’s class. As you get comfortable with the poses, you can add at-home sessions to your practice. There are yoga videos available for all levels online, and you don’t need much equipment to practice at home – just comfortable flooring and a mat.

If you have at least an hour to spend on self-care, you can turn your yoga practice into an extended self-care session. Before getting on the mat, treat yourself to a spa session with a facial treatment, hot tea, relaxing music, and anything else that soothes you. This little self-care session before practice clears your mind so you’re able to focus on breath and form, making for a safer, more impactful yoga practice.

Seniors can practice yoga too! Your senior loved one will reap the same benefits as you when they practice yoga, plus improvements to their range of motion and balance. Seniors with better mobility can try a gentle yoga practice, and chair yoga is an option for seniors who need to practice while seated.

Some caregivers view self-care as a luxury, but it’s essential to take care of yourself to avoid burnout. When caregivers don’t pay attention to their own needs, both their health and the well-being of their loved ones suffer. The more you neglect self-care, the higher your risk of burning out.

Thankfully, yoga and meditation don’t demand a lot from you. With just a few minutes each day, you can come as you are and leave feeling restored. By incorporating these practices into your daily routine, you’ll be better equipped to handle the challenges of caregiving, and you’ll be more present and engaged with your loved one.

If you’re located in Vancouver Island, Nanaimo, there are several resources available for caregivers looking to incorporate self-care into their routines. There are yoga studios, community centers, and other organizations that offer classes and resources for caregivers. Consider reaching out to local organizations or searching online for resources in your area.

Aerobic vs. Anaerobic: Understanding the Two Systems and How to Train Them for Optimal Fitness on Vancouver Island

Aerobic vs. Anaerobic: Understanding the Two Systems and How to Train Them for Optimal Fitness on Vancouver Island

by | Mar 19, 2019 | Fitness

Aerobic vs. Anaerobic: Understanding the Two Systems and How to Train Them for Optimal Fitness on Vancouver Island

Aerobic, anaerobic, energy system, oxygen, aerobic training, anaerobic trainingIf you are into fitness and health, you have probably heard the terms aerobic and anaerobic before. These two systems play a significant role in our body’s ability to produce energy and sustain physical activity. But what are they, really? And how can you train them for optimal fitness? In this article, we will dive into the science behind aerobic and anaerobic systems and explore how you can use them to improve your overall fitness on Vancouver Island, specifically in the city of Nanaimo.

What are the Aerobic and Anaerobic Systems?

Aerobic, anaerobic, energy system, oxygen, aerobic training, anaerobic trainingTo understand these two systems, we need to take a closer look at how our body produces energy. Our body uses adenosine triphosphate (ATP) as its primary source of energy. ATP is produced through a process called cellular respiration, which takes place in our cells’ mitochondria. This process requires oxygen, which is why it is called aerobic respiration.

However, in some cases, our body needs energy faster than we can produce it through aerobic respiration. In those cases, our body switches to another system called anaerobic respiration. This system does not require oxygen and produces energy much faster than aerobic respiration. However, it can only sustain high-intensity activities for a short period before fatiguing.

Benefits and Risks of Aerobic Training

Aerobic training involves activities that require a continuous supply of oxygen to produce energy, such as running, cycling, and swimming. When you engage in aerobic activities, your body increases its oxygen consumption, and your heart rate and breathing rate also increase. Aerobic training has many benefits, such as:

  • Improved cardiovascular health
  • Lower blood pressure
  • Reduced risk of chronic diseases such as heart disease, diabetes, and obesity
  • Improved endurance and stamina
  • Better mental health and reduced stress

However, aerobic training also has some risks. Overdoing it can lead to injuries such as shin splints, stress fractures, and tendonitis. It can also cause muscle loss if you do not include strength training in your routine.

Benefits and Risks of Anaerobic Training

Anaerobic training involves high-intensity activities that do not require oxygen, such as sprinting, weightlifting, and jumping. When you engage in anaerobic activities, your body produces energy through the breakdown of glucose without using oxygen. Anaerobic training has many benefits, such as:

  • Increased muscle strength and power
  • Improved speed and agility
  • Increased metabolism and fat loss
  • Improved bone density
  • Improved mental toughness and resilience

However, anaerobic training also has some risks. Overdoing it can lead to injuries such as strains, sprains, and muscle tears. It can also cause fatigue, muscle soreness, and decreased immune function.

How to Train Both Systems for Optimal Fitness

To achieve optimal fitness, you need to train both the aerobic and anaerobic systems. Here are some tips on how to do it:

  1. Incorporate both aerobic and anaerobic activities into your routine: Mix up your workouts with activities that require continuous oxygen supply and activities that do not. This will help you train both systems and improve your overall fitness.
  2. Use interval training: Interval training involves alternating between high-intensity activities and rest periods. This type of training is an effective way to train both systems and improve endurance and power.
  3. Gradually increase the intensity: Whether you are doing aerobic or anaerobic activities, it is essential to gradually increase the intensity to avoid injury and fatigue. Start with low-intensity workouts and gradually increase the intensity over time.
  4. Listen to your body: It is crucial to listen to your body when it comes to exercise. Pay attention to how your body feels before, during, and after exercising. Your body will give you clues as to whether you are overdoing it or not pushing yourself enough. If you experience pain, dizziness, or shortness of breath during exercise, stop immediately and seek medical attention if needed.

 

On the other hand, if you never feel challenged during your workouts, you may need to increase the intensity or duration of your exercises to see progress. It’s also important to rest and recover properly between workouts to allow your body to repair and rebuild muscle tissue.

Another way to listen to your body is to track your progress. Keep a log of your workouts and note how you feel each day. Are you feeling stronger, more energized, and healthier? Or are you feeling tired, run down, and burned out? Use this information to adjust your workout routine accordingly.

It’s also important to remember that exercise is just one part of a healthy lifestyle. Proper nutrition, hydration, and sleep are all important factors that contribute to overall health and fitness. Listen to your body and give it the care it needs to perform at its best.

In summary, listening to your body is key to a safe and effective exercise routine. Pay attention to how your body feels, track your progress, and take care of yourself through proper nutrition, hydration, and rest. With these practices in place, you can achieve your fitness goals while maintaining good health and avoiding injury.

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Transform Your Practice with Flying Pigeon: A Dynamic Yoga Class for Strength and Balance

Transform Your Practice with Flying Pigeon: A Dynamic Yoga Class for Strength and Balance

by | Mar 5, 2019 | Yoga

Flying Pigeon & Lotus Pose

This yoga sequence is designed to improve your body and mind by connecting them through movement and meditation. 

The peak pose of this class with be flying pigeon, also known as Eka Pada Galavasana in Sanskrit, is an advanced arm balance pose that requires strength, flexibility, and balance. The pose requires placing one leg behind the shoulder and the other in a figure-four position, while the hands are on the ground to support the body weight. To get into the pose, start in a standing forward fold and then step the right foot back and lower the right knee to the ground. Bring the left ankle over the right thigh, flex the left foot, and then shift the weight forward to come onto the hands. From here, you’ll start to lean forward, bend the elbows, and lift the back leg off the ground, keeping the core engaged to maintain balance.  Flying pigeon pose has many benefits, including strengthening the arms, core, and shoulders, as well as improving balance and flexibility in the hips and legs. The pose can also help to relieve stress and anxiety by requiring a focused and calm mind. However, as with any advanced yoga pose, it’s important to approach flying pigeon pose with caution and proper preparation. It’s recommended to work on building strength and flexibility in the hips and shoulders before attempting the pose, and to practice under the guidance of a qualified yoga teacher.

Begin with a lying down glutes stretch in the reclining Figure 4 pose (supta eka pada galavasana). Move into Downward Dog (Adho Mukha Svanasana) and then transition to standing with a side stretch. Move into Chair pose, lower all the way to sitting, then move into Boat pose and Half Boat pose. Rock your Hollow Body from side to side ten times before moving into Boat pose again.

Transition into standing and stretch your glutes in Chair pose before moving into a flow sequence. Start with One-legged Dog pose, then move into Crescent Lunge and cross your back leg for a glute stretch. Move into an arm balance and then back to Crescent Lunge, then move into Warrior 2 and Reverse Warrior. Move into Side Angle pose with your hand on the ground and suck your front feet up to your knees to triceps and hold. Repeat the same sequence on the other side.

Flow through Downward Dog, jump forward, and move into Chair pose. Move into Crow pose and then flow through a vinyasa. Move into One-legged Dog pose and then bring your knee to triceps and down to wrist and up for core work. Move into Crescent Lunge, cross your back leg for a glute stretch, move into an arm balance, then back to Crescent Lunge. Move into Warrior 2 and Half Moon pose without your hand on the floor, practicing side crunches. Move back into Warrior 2 and then into Side Plank with the option to grab your big toes or release. Repeat the sequence on the other side.

Finish the sequence with Bridge pose or Wheel pose for a backbend.

Remember, the mind and body are interconnected. Meditation is important for any yoga practice as it can help sustain and calm the mind. The lotus pose, also called “Royal Posture,” symbolizes spiritual attainment and the flowering of human potential. Practice this pose with the intention of stilling the monkey mind to allow the light of the lotus within to shine forth.

End your practice with the Gayatri mantra to further enhance your spiritual awareness.

Remember, make an effort to be regular in your meditation practice as it can help solve problems and rise above difficulties.

Transform Your Practice with Bird of Paradise Yoga Sequence

Transform Your Practice with Bird of Paradise Yoga Sequence

by | Feb 26, 2019 | Yoga

Bird of Paradise/Svarga Dvijasana & Eka Koudiyasana 2

Bird of paradise, svarga dvijasana, eka koudiyasana 2, lizard lunge, flip dog, wild thing, camatkarasana, warrior 2, varabhadrasana, viparita virabhadrasana, side angle pose, utthita parsvakonasana, surfer lunge, skandasana, eka koundiyasana, koundinyasana, hindu sageYoga is not just a physical exercise, but a spiritual journey that can transform us from the inside out. It’s about being true to ourselves, finding inner strength, and standing up for our dreams. In this class, we will explore the transformative power of the Bird of Paradise Pose, or Svarga Dvijasana, and Eka Koudiyasana 2, as we cultivate the balance between effort and grace.

We will begin the practice with a low squat, or Malasana, which is a grounding pose that helps us connect with the earth and open our hips. From here, we will add a twist, then a bind into the Malasana to deepen the pose and further stretch our hips and spine.

Next, we will move into a Ladder Flow from Malasana, starting with the right leg back into Lizard Lunge, inhaling into Cow pose, exhaling into Cat pose. From here, we will move into Flip Dog, also known as Wild Thing or Camatkarasana, which is an invigorating backbend that opens our heart and chest.

We will then transition into Side Plank, or Vasisthasana, which strengthens our arms and core, and helps us develop balance and stability. From Side Plank, we will lunge forward slowly, cartwheel to Warrior 2, or Virabhadrasana 2, and then move into Reverse Warrior, or Viparita Virabhadrasana, which is a deep stretch for our side body and legs.

Next, we will move into Side Angle pose with a bind, or Utthita Parsvakonasana, which further stretches our hips and spine, and helps us cultivate balance and stability. From here, we will step forward while keeping the bind, rise up, and move into Bird of Paradise pose.

Bird of Paradise, or Svarga Dvijasana, is a challenging pose that requires strength, flexibility, and balance. In this pose, we lift one leg up and wrap the other leg around the lifted leg, while also extending our arms out in a bind. This pose helps us develop strength and flexibility in our legs, hips, and shoulders, and also requires balance and focus.

After holding Bird of Paradise for a few breaths, we will come down and step back into Side Angle pose, releasing the bind. From here, we will move back into Warrior 2 and then transition into Surfer Lunge, or Skandasana, toward the back of the mat, adding a bind to deepen the pose and stretch our hips.

Next, we will move into Half Moon pose, or Ardha Chandrasana, toward the front of the mat, which is a challenging balance pose that requires strength and focus. From Half Moon, we will move back into Warrior 2, cartwheel the arms down, and bring the leg back and up into 1 leg Downward Dog.

Bird of paradise, svarga dvijasana, eka koudiyasana 2, lizard lunge, flip dog, wild thing, camatkarasana, warrior 2, varabhadrasana, viparita virabhadrasana, side angle pose, utthita parsvakonasana, surfer lunge, skandasana, eka koundiyasana, koundinyasana, hindu sageIn 1 leg Downward Dog, we will bend the back knee and open the hips, preparing us for Eka Koudiyasana 2. Eka Koudiyasana 2, also known as Flying Split, is a challenging arm balance that requires strength, balance, and focus. In this pose, we bring the knee forward outside of the shoulder and shift the weight forward into the arms, lifting the back leg off the ground.  Finally, we will move into a Vinyasa and jump forward into a low squat, or Malasana, to complete the practice.

Once you have completed the flow sequence, you come into the Bird of Paradise pose by stepping forward and rising up while keeping a bind, which is a term used in yoga to describe the action of holding onto a body part or a prop to deepen a pose or increase stability. In the Bird of Paradise pose, you balance on one leg while extending the other leg out to the side and wrapping one arm around the back to hold onto the foot. The pose requires a lot of core strength, as well as flexibility in the hips, hamstrings, and shoulders.

There are many benefits to practicing the Bird of Paradise pose, including:

  1. Increased strength and flexibility: The Bird of Paradise pose requires a lot of strength and flexibility in the legs, hips, and shoulders, so practicing the pose regularly can help you develop these areas of your body.
  2. Improved balance and coordination: Balancing on one leg in the Bird of Paradise pose can help improve your balance and coordination, which can be beneficial for other areas of your life, such as sports, dance, and daily activities.
  3. Reduced stress and anxiety: Practicing the Bird of Paradise pose, like any yoga pose, can help reduce stress and anxiety by promoting relaxation and mindfulness.
  4. Increased energy and vitality: The Bird of Paradise pose can help stimulate the nervous system and increase blood flow to the body, which can help boost energy levels and promote overall vitality.
  5. Improved self-confidence: Practicing the Bird of Paradise pose, like any challenging yoga pose, can help build self-confidence and self-esteem by showing you that you are capable of achieving difficult things with practice and determination.

In conclusion, the Bird of Paradise pose is a beautiful and challenging yoga posture that requires a lot of strength, flexibility, and balance. By practicing the pose regularly, you can enjoy many physical, mental, and emotional benefits, and feel more confident and empowered in your yoga practice and in your life.

A perfect act & It’s impossible to make a wrong decision

No action is undesirable as long as it produces a beneficial result to all concerned, including you. You may call that a perfect act. The definition of a perfect act is one that neither hurts you, nor hurts anyone else. At the same time, it should bring some benefit to somebody. Direct the mind, educate it; that is Yoga. The very purpose of all your spiritual practice is to lean how to direct your thoughts and actions for a beneficial purpose. If you make a wrong decision, grow from your mistakes and you wont lose anything. Become a friend; loving and caring, sharing and helping. The secret is to look for opportunities to help others, look for ways to be nice to them, have patience and understanding. Allow others to learn in their own time. Have compassion and understanding. We are all at the same level. Don’t hesitate to give more chances to people.

Jai Ma Durga, Jaya Jaya Ma

jai/jaya: Victory to! Celebration of. An emphatic “Hooray God!”
mā/mātā: Mother.
durgā: Supreme Goddess, Devi, Divine Mother, Shakti… Durga’s name means “the invincible.”

“…The Shaktas worship the Supreme as the goddess Durga. The term shakta derives from shakti, the Sanskrit word for power or energy. Durga is thus identified as the supreme divine power. She strikes a powerful pose in her typical manifestation, mounted upon a lion, her numerous arms wielding a fearsome array of weapons. Appearing as a beautiful woman, she attracts the demons toward her only to annihilate them.”  ~ Krishna Dharma

Unlocking the Benefits of Side Crow and Kundalini Yoga’s Twist with Breath of Fire

Unlocking the Benefits of Side Crow and Kundalini Yoga’s Twist with Breath of Fire

by | Feb 19, 2019 | Yoga

Side crow, kundalini, breath of fire, ong namo, kapotasana, core work oga, twist yoga, kundalini exercise​Side Crow or Parsva Bakasana is a yoga pose that requires balance, strength, and concentration. It is a powerful arm balance that targets the core and builds strength in the arms, shoulders, and wrists. In addition to the physical benefits, Side Crow is also a great way to cultivate mental focus and inner peace. This pose is often taught in intermediate to advanced yoga classes, but with consistent practice and dedication, anyone can learn to fly in Side Crow.

One of the main benefits of Side Crow is that it requires strong core muscles to maintain balance. As you lean forward and lift your legs off the ground, your abdominal muscles engage to keep your torso stable. This strengthens the muscles of the abdomen and lower back, improving posture and reducing the risk of injury. It also helps to tone the muscles of the hips and thighs, creating a lean, strong lower body.

Another benefit of Side Crow is that it requires strong arms and shoulders to support the weight of the body. As you lift your legs off the ground, your arms work to hold your body in place. This helps to build strength in the shoulders, biceps, and triceps, as well as the muscles of the upper back. Regular practice of Side Crow can help to build upper body strength and tone the muscles of the arms and shoulders.

Side crow, kundalini, breath of fire, ong namo, kapotasana, core work oga, twist yoga, kundalini exerciseIn addition to the physical benefits, Side Crow also helps to cultivate mental focus and inner peace. As you balance on your arms and lift your legs off the ground, you must remain calm and centered to stay in the pose. This requires a great deal of concentration and focus, which can help to quiet the mind and reduce stress and anxiety.

To get into Side Crow, start in a low squat with your feet hip-width apart and your hands on the ground in front of you. Place your hands shoulder-width apart and spread your fingers wide. Lean forward and place your knees on the back of your upper arms, just above the elbows. Engage your core muscles and lift your feet off the ground, keeping your toes pointed. Hold the pose for several breaths, then release and repeat on the other side.

Side Crow is a challenging pose that requires practice and patience to master. If you are new to yoga or have never tried Side Crow before, it is important to work with a qualified yoga teacher who can help you learn the proper alignment and technique. With consistent practice, you can build strength and confidence in Side Crow and enjoy the many benefits that this powerful pose has to offer.

Core Work and Twist:

Core work is an important part of any yoga practice, as it helps to strengthen the muscles of the abdomen and lower back. When combined with twists, core work can help to improve digestion and relieve stress and tension in the body.

One effective core and twist sequence is the Kundalini cross-legged sitting twist with breath of fire. This sequence starts in a comfortable seated position with the legs crossed and the hands resting on the knees. Begin by taking several deep breaths, inhaling through the nose and exhaling through the mouth.

Skull Radiance or Breath of Fire/Kapalabhati is another pranayama technique that can help you prepare for Side Crow. This rapid style of pranayama creates an internal rhythmic massage that stimulates the circulation of cerebral fluid and influences the compression and decompression in the spine and brain. It heats the nasal passages and sinuses, clearing away excess mucus, helping build up resistance to colds and respiratory disorders.

After warming up your body, you can move into the Side Crow pose sequence. Begin with a Chair/Utkatasana pose, then lie on your back and do some bicycle crunches. Move into Boat/Navasana, hold for five breaths, then cross your legs and lift your butt off the floor for one breath. Move into Boat/Navasana twisting, holding for five breaths on each side. Return to Chair/Utkatasana and then move into a standing forward fold/Uttanasana. From here, move into a one-legged dog pose to Plank, exhaling and twisting three times. Move into Downward Dog/Adho Mukha Svanasana and then lunge forward, moving into Warrior 2/Virabhadrasana and Side angle pose/Utthita Parsvakonasana. Finish this round with a vinyasa and repeat on the other side.

In Round 2, after Warrior 2, add Triangle/Trikonasana with a little crunch and windmill arms, standing twisted Crescent lunge/Parivrtta Ashtachandrasana. Bring one arm behind the back and the other up for a low twisting Prayer Lunge/Parivṛtta Aṅjaneyāsana. Step forward with your leg forward into twisting Chair/Parivṛtta Utkaṭāsana and move into Side Crow/Parsva Bakasana. Finish this round with a vinyasa and repeat on the other side.

In Round 3, repeat the flow until twisting Prayer Chair. Then, grab your feet and stand tall into a revolved hand to big toe pose. Move into Standing split/Urdhva Prasarita Eka Padasana, handstand hop, and standing split. Finish this round with a vinyasa and repeat on the other side. Finally, move into Pigeon pose/Kapotasana.

In addition to the physical benefits of Side Crow and the warm-up sequences, it is also important to focus on the mental benefits of yoga. Train your eyes to see the bright side of everything and think positively. Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, and your values become your destiny.

Chanting the ONG NAMO mantra can also be beneficial for your yoga practice. This mantra means “I bow to the Creative Wisdom, I bow to the Divine Teacher within.” It connects you to the universal insights of the community of Kundalini teachers and students, also known as the golden chain. By chanting this mantra, we tap into the wisdom and power of the universe and connect with the divine teacher within ourselves. The ONG NAMO mantra, also known as the Adi Mantra, is a powerful tool for spiritual growth and transformation.

In Kundalini yoga, chanting mantras is an essential practice. Mantras are repetitive sounds or words that are believed to have a transformative effect on the mind and body. They are often chanted in Sanskrit, an ancient language that is considered sacred in the yogic tradition.

The ONG NAMO mantra is one of the most commonly used mantras in Kundalini yoga. It is chanted at the beginning of each class as a way to connect with the divine and to honor the lineage of Kundalini yoga teachers who came before us. By chanting this mantra, we acknowledge our own inner teacher and our connection to the universal wisdom that is available to us all.

The mantra itself has a powerful vibration that can help to calm the mind and awaken the spirit. It is composed of two parts: ONG NAMO and Guru Dev Namo. ONG NAMO means “I bow to the Creative Wisdom,” while Guru Dev Namo means “I bow to the Divine Teacher within.” Together, these words express our reverence for the infinite wisdom of the universe and our recognition of the divine teacher that resides within each of us.

Chanting the ONG NAMO mantra can have many benefits. It can help to clear the mind and improve focus, making it a useful tool for meditation and concentration. It can also help to reduce stress and anxiety, promote feelings of peace and well-being, and increase our sense of connection to the world around us.

In addition to chanting the ONG NAMO mantra, Kundalini yoga also incorporates a variety of other practices that can help to support physical, mental, and spiritual health. One of these practices is Side Crow, also known as Parsva Bakasana.

Side Crow is a challenging arm balance pose that requires strength, balance, and focus. It involves balancing on one arm while twisting the torso and legs to the side. This pose is great for building core strength, improving balance, and developing arm and shoulder stability.

To get into Side Crow, begin in a low squat with your feet hip-width apart. Place your hands on the floor in front of you and press your palms into the ground. Lift your hips up and shift your weight forward, bringing your knees onto the back of your upper arms. Slowly shift your weight onto your hands and lift your feet off the ground. Once you are balanced, twist your torso and legs to the side, looking over your shoulder. Hold the pose for several breaths, then release and repeat on the other side.

In addition to Side Crow, Kundalini yoga also incorporates a variety of other practices that can help to support physical, mental, and spiritual health. These include breath work, meditation, and a variety of other yoga poses.

Overall, practicing Kundalini yoga can be a powerful way to promote health and well-being in all areas of your life. By chanting the ONG NAMO mantra and practicing poses like Side Crow, you can tap into the wisdom and power of the universe and connect with the divine teacher within yourself.